Your search is over – this is the blog, and we are the people to provide real results from each exercise you complete.
You don’t want to spend hours on strenuous physical activity if it’s not helping you to achieve your goals – especially if you’re paying for a gym membership or subscribing to a trendy app.
At MirrorFit, we assess each person’s unique bodily composition, exercise preferences and fitness goals to offer a tailored exercise program. This way, you’re more likely to enjoy each rep, set, and milestone.
Below, we’ll show you how to see results in different aspects of physical fitness, from trimming your belly to toning your chest and every body part in between.
We’ll discuss cardio workouts, workouts to lose weight and so much more. So let’s get into it!
Leg Day
Perhaps you’re a runner in training or just keen to tone your calves and quads. In this case, you’ll need to strengthen those muscles with targeted exercises.
The good news for calf connoisseurs is that this muscle group can be toned and strengthened with just a few common activities – walking, running and hiking.
If frequent trips to the track aren’t quite doing enough for your lower leg, try incorporating calf raises or sets of hopping into your routine. Calf raises could be done with a bent knee, or seated under resistance to target different parts of the calf.
As for the upper leg, your thighs can be well-toned using a combination of squats and deadlifts. Depending on your strength in these muscles, you could try them as a body weight exercise or while lifting weights.
The Core
Whether you want to say goodbye to stubborn stomach fat, or need to define your abs a little more, there are plenty of exercises to get you going.
Planking and all of its variations are great for strengthening your core muscles, along with muscle groups in your shoulders and down your back.
Consistently combine planking variations with a few sets of bridges and you should feel the burn and benefits of a more defined core after a few weeks and months.
In terms of losing stomach fat, there are so many exercises to choose from that it can be hard to decide. The best way to lose weight overall is to raise your heart rate to effectively pump the fat away. Using this logic, high-intensity cardio exercises like mountain climbers, burpees, and simply sprinting can all help to reduce stomach fat.
Chest-ercise
A muscular chest is a common query from many MirrorFit clients. So, while we tailor the program for each client, there are a few basic exercises you can try at home.
As much as some people dislike them, push-ups are one of many great body weight exercises to strengthen your chest. Once you have mastered your form and built up some consistent training of this muscle group, you can move on to variations such as the diamond push-up, military push-up, or the spider-man push-up!
If you get bored of push-ups, try alternating between tricep dips, bench presses, pull-ups or chest dips.
Weight Loss Exercises
This blog wouldn’t be complete without some tips to lose weight in general – no matter where it sits on your body.
If you’re not concerned with specific body parts and more concerned with the scales, we highly recommend trying to take “before and after” pictures instead. After all, the scales are just a number but we’re concerned with how you feel in front of the mirror.
To see the biggest difference in these pictures, there are some pillars of weight loss exercises to live by:
• Frequency: If you’re only exercising once per week and lounging around the other six days, we can’t promise that you’ll see any long-term change. Consider fitting at least two to three sessions per week and you’re sure to get your reward for effort.
• Intensity: Even with two or three sessions per week, you want to make sure they are at a good pace. By raising your heart rate, your body is forced to use fat stores for energy and this is released in your sweat and urine. The exact intensity required for fat burning will differ between people, but raising your heart rate by at least 20-40 BPM is sure to put you on the right track.
• Time: So, you’re training two to three times per week at a good intensity, but still not losing weight? Consider how long these sessions are lasting and if your body has enough time to metabolise the fat. Workouts to lose weight should last anywhere from 30 to 60 minutes, giving your heart rate time to increase and remain at a high level to pump fat away from its stores.
To remember these three pillars, all you need is the acronym FIT – one of our favourite coincidences at MirrorFit!
So long as you’re using the FIT pillars and targeting your fitness goals with the specific exercises listed above, you should be on your way to achieving your weight loss goals.
For any questions on weight loss or exercise programs in general, get in touch with the MirrorFit team and we’ll be happy to help.
